• Cycling to work has been linked with a reduced risk of death from all causes, and a lower cancer risk.
• Both cycling and walking to work have also been associated with a lower risk of cardiovascular disease.
• People who walk or cycle to work have a lower body mass index (BMI) and body fat percentage in midlife than those who commute by car.
• Those who actively commute to work also benefit from improved well-being and report feeling more able to concentrate and under less strain.

• standing or light activity for 2–4 hours during work hours for workers who are mostly desk-based
• using sit-stand desks or standing workstations to break up sitting-based work regularly
• avoiding prolonged static standing, which can be just as harmful as sitting for too long
• altering posture frequently to prevent potential musculoskeletal pain and fatigue.

• Walk to a co-workers desk to speak with them instead of sending an email.
• Take the stairs instead of the elevator.
• Park your car a few blocks away from your work entrance.
• Take the "scenic" route to your desk to fit in some extra steps.
• Reorganize your desk so that you have to stand up and reach for any tools you regularly use.
• Stand up to answer the phone or write emails.
• Set an alarm to remind you to take a quick activity break.

• remove chairs and desk seating
• encourage walking meetings
• create walking tracks
• introduce a pedometer program
• use mobile sets instead of traditional phones
• introduce games to the workplace
• offer activity monitors
• advise employees on activity and nutrition
• add desks with movement interventions, such as treadmills
• sit on bounce balls.

You will go back to work feeling refreshed, revived, and more able to concentrate for the rest of the day.

Whether you go for a brisk walk, cycle, swim, or to your gym for an hour, doing exercise of any kind helps to break up your day and motivate you for your remaining hours in the office.